Below the Knees Behind the Head with Water Bottles
Challenges shoulder mobility and strength through a large range of motion.
ShouldersIntermediateStrengthRaise
At a glance
| Muscles worked | Primary: shoulders & upper back. Secondary: core |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Raise |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~5 kcal |
How to do it
- Hold water bottles and hinge slightly.
- Move the bottles from below the knees to behind the head in a controlled arc.
- Keep the core braced and shoulders active.
- Return with control.
- Repeat for desired reps.
Equipment
- Water Bottle
Coaching tips
Benefits
Challenges shoulder mobility and strength through a large range of motion.
Common mistakes
Avoid arching the lower back or forcing the range.
Make it harder
Increase bottle weight or slow the tempo.
Make it easier
Reduce the range of motion.
Breathing
Exhale as you raise, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore shoulders exercises
Kneeling Water Bottle Shoulder Over and Under
Intermediate · 4 sets × 10-12 each directionSeated Bent Over Water Bottle Front Raise
Intermediate · 3 sets × 12-15 repsSingle Plate Breast Lift Shoulder Press
Intermediate · 4 sets × 10-12 repsDouble Pulley Block and Punch
Intermediate · 4 sets × 12-15 each armEmpty Can Exercise
Intermediate · 3 sets × 10-15 repsSmith Machine Shoulder Press
Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.